Balanced diet

• Key points for recommended guidelines for a healthy diet


  The eatwell guide shows the proportions of each food group that are needed to have a healthy,balanced diet. There are eight gudilines issued by the government to improve our health through our eating habits.
• Eight dietary guidelines

  1. Base your melas on starchy foods
  2. eat a minimum of five portions of fruit and vegetables everyday.
  3. eat at least two portions of fish a week,one of which should be oily fish.
  4. cut down on saturated fat and sugar
  5. eat less salt,no more than 6 grams a day for adults
  6. drink plenty of water
  7. eo not skip breakfast
  8. get active and try to be a healthy weight
• What factors can change our nutritional needs?

  Lifestyle choices and state of health
• How do lifestyle choices affect eating habits?

  They change the way we eat
• What are some lifestyle choices that can influence diet?

  Religion, ethics, pregnancy, weight loss
• How do religious rules impact dietary choices?

  They restrict certain foods from diets
• What is a common ethical dietary choice?

  Vegetarianism
• What do lacto-ovo vegetarians eat?

  No meat or fish, but eat eggs, cheese, and milk
• What do lacto vegetarians consume?

  No meat, fish, or eggs, but drink milk
• What do vegans avoid in their diet?

  All animal products
• What nutritional needs do pregnant women have?

  Rich in calcium, protein, iron, vitamins C and D
• Why do pregnant women need to avoid certain foods?

  To protect the growing baby from harm
• What dietary changes do people trying to lose weight need to make?

  Cut down on fatty and sugary foods
• What additional activity is recommended for weight loss?

  Exercise more
• Halal


  Foods taht Muslims are allowed to eat
• haram 


  food taht muslims are not allowed to eat
• kosher


  foods taht Jewish people can eat
• body mass index (BMI)


  the calculation used to find out whether you are s healthy wieght. a BMI is between 18.5 and 24.9
• How do our nutritional needs change as we age?

  They change with age progression.
• What does a balanced diet provide for each age group?

  All their nutritional needs.
• Which age group should follow the eatwell guide for every meal?

  All age groups except children under five.
• Why should young children be encouraged to eat a varied diet?

  To expand their enjoyment of food.
• What do young children need plenty of for cell and muscle development?

  Protein.
• What nutrients are essential for young children to achieve peak bone mass?

  Calcium and vitamin D.
• What unhealthy habits should young children avoid?

  Unhealthy eating habits.
• What do teenagers need to maintain a healthy lifestyle?

  Balanced, regular meals.
• What should teenagers avoid to maintain a healthy weight?

  Junk food.
• What type of exercise should teenagers get?

  Weight-bearing exercise.
• What should teenagers be encouraged to ignore?

  Peer pressure to be thin.
• How does energy requirement change as adults and older people age?

  They need less energy.
• What should adults and older people do to maintain health?

  Keep active and eat calcium-rich foods.
• What types of foods should adults and older people consume?

  Fresh fruits and vegetables.
• What is important for adults and older people to drink plenty of?

  Water.
• peak bone mass


  the amount of bone tissue present when your skeleton has stopped growing and your bones are at their maximum strength and density.
• Osteoporosis 


  a condition that develops when the creation of new bone does not keep up with the removal of old bone,and keep up with the removal of old bone,and the bones become weak and are at risk of fracturing and breaking easily.
• anaemia


  the condition taht occurs when you are not making enough red blood cells to carry oxygen around your body,so you will become tired.
• pernicious anaemia

  caused by low red blood cells production,which happens when the body is unable to absorb vitamin B12. Vutamin B12 is needed,with iron,to produce red blood cells.
• What must be considered when planning meals for specific dietary needs?

  Identifying the specific dietary need
• What is gluten and who is affected by it?

  Gluten is a protein intolerant to coeliac disease sufferers
• What grains contain gluten?

  Wheat, barley, oats, and rye